Since you want to grow taller, you don't have to go to the gym to exercise at home, you can also exercise some muscles and lines. In fact, you don't have to be too demanding on your diet, because even if you eat well, you will never gain muscles casually, so you are not a professional. Just eat well and don't be malnourished. Let's introduce the family strength training plan. I call it civilian fitness, that is, unarmed sports skills that can be played at home at ordinary times for reference.

1 Push-ups exercise muscles including pectoral deltoid and trapezius triceps. You can also do weight push-ups, that is, press a heavy object on your body, such as a person, or increase the difficulty, that is, raise your feet or put four benches on your limbs, which can increase the difficulty of formation and naturally increase the effect similar to bench pressing.

Pull-ups, if you have a door beam at home, you can do it, or you can do pull-ups on it to support your body anyway. The muscle you practice is the back muscle, and the effect is similar to pulley pull-down.

The frog jumped hard. Every time you jump, you should use your strength to suck milk, and the range should be large. Go down to the deepest squat, because the squat forms a big effect and can be practiced to the buttocks and abdomen, and then suddenly jump up to practice the explosive power of the legs. The effect is similar to squat.

Bending a bucket is to find a strong bucket to practice bending your arm, that is, to lift the bucket when your arm is contracted. Of course, heavy objects such as water or gravel are put into the bucket. You exercise the biceps brachii of your arm. The effect is similar to dumbbell bending.

Bicycle clean and jerk is to lift heavy objects similar to bicycles and learn how weightlifters clean and jerk. Lifting a bicycle can train the deltoid muscle, which is the shoulder. You can also use a bucket full of sand, a table, a chair or an empty gas tank TV instead, but the latter two are too dangerous, so it is safer to ride a bike unless you have confidence in your own strength. The effect is similar to pushing shoulders.

6 Buckets Hard to pull buckets This thing is like an adjustable dumbbell, which is very popular in civilian fitness. So this time, you must make the bucket reach the maximum weight, then bend down in front of you, hold it with both hands, then straighten up, then bend down, and then straighten up. This action can be practiced until erector spinae and other waist muscles are similar to hard pulling.

7 Boating in a prone bucket Lying with one hand stretched out on the table, there is a bucket and other heavy objects under the table, pull it up. It's called prone barrel boating. Of course, it can be replaced by other heavy objects that can be pulled up, such as lifting boxes and vegetable racks, and then moving to the other side. The effect is similar to the stroke action of an instrument.

8 Inverted arm flexion and extension Listening to the name, you should also understand that inverted arm support can train shoulder triceps, and the effect is similar to neck lifting.

Sit-ups need no explanation. You can add some weight, such as carrying a box full of things in front or a 20-inch TV or something. Because you are holding it in your arms, you don't have to worry about it. Ask others to help you.

10 Lie on your back on the sofa and lift your legs, then lift them to 90 degrees, then put them down and lift them again. Just like the one above, they all practice abdominal muscles.

1 1 You can train calf muscles by lifting heavy objects on tiptoe, and the effect is similar to lifting heels.

The above ten items basically practice most parts of the body to civilian fitness. In fact, it is important to find that after knowing the output of each muscle, you can design your own training methods and plans. Of course, these plans can only be used as leisure and fitness for business people. If you want to coordinate the development of symmetrical system, you must go to the gym, but the exercise is endless. In my opinion, bodybuilding and fitness belong to the public, so everyone must exercise, so I think it is necessary not to use equipment at home. It is a compulsory course for fitness enthusiasts, because fitness belongs to everyone, and it is really good for everyone to be good. I hope the landlord will further lay a good foundation for civilian fitness on this basis.

As for growing taller, in fact, most of the reasons are your inheritance. I can only provide some living habits and a little help.

It is mainly heredity that determines your height, but good living habits can also help you develop better than others the day after tomorrow, mainly because

1 Go to bed early and get up early, because the pituitary gland is a hormone for growth and development, and it secretes most vigorously from 10 to 2 pm, so going to bed early is undoubtedly powerful for your growth.

2 not picky eaters, growth needs all kinds of nutrition, anorexia and partial eclipse are definitely not acceptable.

Don't have too many distractions. Too many distractions can affect rest and even sleep.

Don't be too nervous when studying, it will affect rest and sleep.

Proper exercise helps the cell division of bones, but never overdo it.